Bikini ready abs

How to Get Beach Worthy Abs

For many of us, abs are the holy grail of fitness. Having abs requires dedication to your eating and exercise habits over a long period of time- but it is possible. While having a shredded stomach like you see in the fitness magazines requires another level of commitment, having a lean midsection is the mark of true dedication to a healthy lifestyle.

A well-built physique is a status symbol. It reflects how hard you have worked for it. You cannot buy it with money. You cannot inherit it. You cannot steal it, you cannot borrow it. You cannot hold onto it without consistent work. Its shows dedication. It shows discipline. It shows self respect. It shows dignity. It shows patience, work ethic and passion. [Unknown]

6 Rules For A Lean Midsection

#1 Don’t overeat. Period. Eat when you are hungry, stop eating when you are satisfied (not stuffed).

#2 Eat unprocessed foods. Lean proteins, green & leafy vegetables and low sugar starch and fruits need to make up the majority of your calories.

#3 Drink only water (and maybe the occasional black coffee or tea.) Extra sugar, saturated fats and artificial sweeteners will only drive you father from your goal.

#4 Do high repetitions. Your abs are postural muscles made up of mostly slow twitch muscle fibers. This means that they are made for endurance. In order to see a change you must make the muscles WORK. If you’re a beginner, 3 sets of 12-15 reps might be enough, but if you are a more experienced exerciser the volume needs to to much higher.

#5 Do Cardio. Accumulating 2-3 hours per week using a combination of interval training and steady state cardio will help you burn fat and see definition.

#6 Lift Weights 2-3 days per week. Incorporating the exercises below into a well designed workout routine will ensure that you are maximizing your metabolism by building muscle throughout your entire body.

My Top 10 Ab Exercises

Ball Crunch
Good for beginners to advanced! Get maximum impact by moving through a full range of motion & DO NOT BOUNCE. Move with control. Work up to 3 sets of 25 reps 3 times per week

Plank Combo
A great challenge for the core and your balance. Keep the body in straight line and shift from one position to another. Do 3 sets of 30 seconds, working up to 60 seconds each set.

Leg Raise
Great for the lower abs! Keep the low back flat on the mat/bench and the abs tight. Lower the legs as far as you can, and with control lift up to the sky. Work up to 3 sets of 30 reps for a fabulous midsection!

Ball Plank
Good for your arms and your abs! Do it right by placing your shoulders directly over your wrist. Keep your body in a straight line. Work up to 3 sets of 60 seconds!

Ball Knee In
A great challenge for the core. Do it right by moving with control! Work up to 3 sets of 25 reps 2-3 times per week!

In & Outs
Work your entire midsection with one exercise! Balance on your tailbone and extend the feet as you lean back. Keep the belly pulled in tight! Do 3 sets of 25-30 reps 3 time per week.

Full Body Crunch w/ Weight
Good for intermediate to advanced exercisers. Keep your lower back pressed firmly into the ground & work up to 3 sets of 25 reps. This one is hard!

Ball Pike
Challenge your core strength and balance. Be sure to move with control- work up to 3 sets of 20 reps. It works your entire body!

Russian Twist
Great for the obliques & trimming your waistline. You can keep the feet on the floor if you choose, tighten the abs & move with control. Do 3 sets of 20-30 reps each side 3 times per week for a slim waist!

Pelvic Tilt/ Reverse Crunch
Great for tightening the area under the belly button. Hold a 1/2 crunch with the upper body while lifting the hips off the floor in a controlled manner. Do 3 sets of 20 reps.

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photo credit: Stf.O via photopin cc